Friday, September 30, 2016

Lift

Press in clean: 5 at 45, 50; 3 at 55, 60, 65lb
Muscle clean: 3 at 95, 105, 115lb
Tall clean: 3 at 95, 105, 115lb
Power clean: 3 at 135, 145, 155, 165, 175lb
Front squat: 5 at 135, 155; 3 at 165, 175; 2 at 185lb
5x2 single leg box jump per leg
3x(10 toes to bar, 10 kettlebell swing 32kg) in 2:10

Thursday, September 29, 2016

Coaching

90min Georgetown practice. Low numbers, but we got to do some skill work and scrimmage a little with the focus on clearing.

Wednesday, September 28, 2016

Lift

Power clean to squat jerk: 2 at 135, 145, 155, 155, 155lb
Clean and jerk: 3 at 135, 140, 145, 150, 154lb
Clean pull: 3x3at 164lb
Back squat: 5 at 154, 174; 3 at 184, 194, 204lb
Single leg deadlift: 3x10
Upright DB row: 3x8 at 30lb
Weighted plank at +45lb: 1:00, rest 0:30, 0:45, rest 0:30, 0:30

Tuesday, September 27, 2016

Lift, Mini

Hang clean: 5 at 125, 135, 145; 3x3 at 155lb
Handstand pushup: 2x5; 3x3
2x2 double leg box jump; 3x2 single leg box jump
Skater squat: 5x5 per leg
Broad jump: 5x2 per leg
Single leg hip bridge: 3x10 per leg
Muscle-up: 2x3; 2

60min mixed mini

Monday, September 26, 2016

Recovery

60min SMR/stretching

Sunday, September 25, 2016

Active Recovery

40min SMR/warmup/stretching
20min throwing
10min hucking

Saturday, September 24, 2016

Fall League, Lift

12-15 vs DC Ultimallers

Focus for the game was denying the disc from my matchup, not being content to contain but trying to completely prevent them from getting the disc. Did a good job of matching footwork and maintaining proximity for the most part, but got slipped a couple times in one point and failed to lay out on a playmaking opportunity. Offense wasn't the focus but I moved the disc effectively, apart from one no-look Jesse Shofner move to a clearing reset. Whoops.

Press in snatch:  5 at 45, 50; 3 at 55, 60, 65lb
Muscle snatch: 3x3 at 65lb
Tall snatch: 3x3 at 65lb
Snatch: 3 at 95, 115, 120, 125, 130; 1 at 135lb
Snatch pull: 3x3 at 145lb
Pullups: 3x4 at +10lb
Front squat: 5 at 115, 125; 3 at 135, 145; 2 at 155lb
Kettlebell swing: 5x10 at 24kg
3x10 ab wheel roll-out from knees

Thursday, September 22, 2016

Coaching

90min Georgetown practice

Tuesday, September 20, 2016

Coaching

90min Georgetown practice

Monday, September 19, 2016

Recovery, Throwing

60min yoga class

5x5 pullups at BW
3x10 ab wheel roll-out from knees
Handstand practice

20min throwing

Sunday, September 18, 2016

Rookie Round Robin

Couple hours coaching at the rookie round robin

Saturday, September 17, 2016

Fall League

15-13 vs Fighting Carrots

15-13 vs Glitter Horses

Sunday, September 11, 2016

Mid-Atlantic Regionals 2016 - Day 2

7-13 vs Medicine Men
13-15 vs Citywide Special

Saturday, September 10, 2016

Mid-Atlantic Regionals 2016 - Day 1

13-8 vs Takers
13-9 vs 8$OLD (SOL)
13-14 vs Patrol
10-11 vs Garden State Ultimate

Thursday, September 08, 2016

PT, Coaching

45min compression boot recovery thing, followed by a 90min Georgetown practice

Wednesday, September 07, 2016

PT, John Doe Practice

50min physical therapy, 90min practice but didn't play

Tuesday, September 06, 2016

Coaching

2 hour Georgetown practice

Sunday, September 04, 2016

Yoga, Coaching

40min yoga

Attended the first recruitment pickup of the season for Georgetown, five mini fields of five on five and teams of ten plus. Took a disc to the face that drew blood. That was interesting. Played a bunch of spikeball afterwards at a team BBQ.

Saturday, September 03, 2016

5k

5km in 25:50 around the National Mall, then another 1.5km cooldown jog to look for the metro card I lost on the way. Didn't find it.

Friday, September 02, 2016

Swim

100m free in 1:50
1:10 rest
100m free in 1:40
1:20 rest
100m back in 2:40
2:20 rest
200m free in 3:55
2:05 rest
200m free in 3:55
1:05 rest
100m breast in 2:15